CBDB CBDB v4:00/2:11r...21 row
4,053
Meters
24:00.0
Time
2:57.6
Pace
204
Calories
| Rest Distance | 508 |
|---|---|
| Rest Time | 23:39.0 |
| Overall Distance | 4,561 |
| Overall Time | 47:39.0 |
| Average Watts | 62 |
|---|---|
| Calories Per Hour | 514 |
| Stroke Rate | 24 |
| Stroke Count | 575 |
| Drag Factor | 115 |
October 14, 2023 14:06:16
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 24:00.0 | 4,053 | 2:57.6 | 62 | 514 | 24 | |
| 4:00.0 | 574 | 3:29.0 | 38 | 431 | 23 | |
| r: 2:11 | 24 | |||||
| 1:00.0 | 190 | 2:37.8 | 89 | 606 | 23 | |
| r: 1:00 | 31 | |||||
| 1:00.0 | 207 | 2:24.9 | 115 | 695 | 29 | |
| r: 1:00 | 39 | |||||
| 1:00.0 | 212 | 2:21.5 | 124 | 725 | 29 | |
| r: 1:00 | 30 | |||||
| 1:00.0 | 213 | 2:20.8 | 125 | 731 | 28 | |
| r: 1:00 | 35 | |||||
| 1:00.0 | 216 | 2:18.8 | 131 | 749 | 28 | |
| r: 1:00 | 20 | |||||
| 1:00.0 | 202 | 2:28.5 | 107 | 667 | 28 | |
| r: 1:00 | 28 | |||||
| 1:00.0 | 212 | 2:21.5 | 124 | 725 | 27 | |
| r: 1:00 | 28 | |||||
| 1:00.0 | 194 | 2:34.6 | 95 | 625 | 26 | |
| r: 1:00 | 13 | |||||
| 1:00.0 | 163 | 3:04.0 | 56 | 493 | 23 | |
| r: 1:00 | 17 | |||||
| 1:00.0 | 175 | 2:51.4 | 69 | 539 | 25 | |
| r: 1:00 | 9 | |||||
| 1:00.0 | 161 | 3:06.3 | 54 | 486 | 24 | |
| r: 1:00 | 29 | |||||
| 1:00.0 | 164 | 3:02.9 | 57 | 496 | 26 | |
| r: 1:00 | 13 | |||||
| 1:00.0 | 134 | 3:43.8 | 31 | 407 | 22 | |
| r: 1:00 | 19 | |||||
| 1:00.0 | 155 | 3:13.5 | 48 | 466 | 21 | |
| r: 1:00 | 37 | |||||
| 1:00.0 | 141 | 3:32.7 | 36 | 425 | 22 | |
| r: 1:00 | 29 | |||||
| 1:00.0 | 153 | 3:16.0 | 46 | 459 | 24 | |
| r: 1:00 | 11 | |||||
| 1:00.0 | 140 | 3:34.2 | 36 | 422 | 22 | |
| r: 1:00 | 19 | |||||
| 1:00.0 | 136 | 3:40.5 | 33 | 412 | 20 | |
| r: 1:00 | 33 | |||||
| 1:00.0 | 157 | 3:11.0 | 50 | 472 | 20 | |
| r: 1:00 | 33 | |||||
| 1:00.0 | 153 | 3:16.0 | 46 | 459 | 18 | |
| r: 2:28 | 11 | |||||
| r508 |
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RA78 - 20 x 1 mins - 10KW7S3
10KW7S3 - youtu.be/Fyx6z2f678k
Push as hard as you can with your legs at 20spm to see how much power you can squeeze out of the stroke every 1 minute in this muscle focussed row.
🚣20 x 1 min at 20spm with 1 min rests🚣♀️
➔Pace Guide = As fast as you can go at 20spm
➔Effort = Power = 10/10, Cardio probably about 7/10
➔Speech = You be able to speak, in between grunts of power.
âť— The REALLY important thing here is that you do this with a technique that protects your back. PLEASE make sure to hold that forward lean, with a good,powerful posture and straight arms as you drive your feet into the machine. And if you feel anything weird - stop. You need to make sure your body is ok to do these MAX POWER strokes. If you're unsure - check with a doctor. Row with a good stroke, you'll be fine - but I just want to put this warning out there!!! âť—
Just for a bit of interest, I do a test where I start with the lever at 0 (drag factor 88) and raise it one notch each interval, and then back down again. It gives me something to talk about as well as technique - and there's the added jeopardy of "Will he remember to move the lever...???)
app.erg.zone